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Rutine Gain big legs
Bulking
Intermediate
Machine strength
Plan Details
The Rutine Gain big legs routine by kukodfirst is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine were made to gain more muscle on specifically parts of the body like upper legs and more defined on glute area
Routine detail
Mon
Chess, bicep & legs
Est. 68 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Barbell Spider Curl (Prone)
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Jefferson Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Tue
Back, tricep & shoulders
Est. 65 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
Wed
Chess, tricep & shoulders
Est. 66 min
10 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Thu
Back, biceps & Legs
Est. 64 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Cable Incline Bench Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Fri
Glute & Forearms
Est. 63 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Sat
Light Legs
Est. 33 min
5 exercises
Barbell Lunge
3 Sets x 8 Reps
Barbell Jefferson Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
